Tired but wired?
How to Calm Your Nervous System & Get the Sleep You Deserve
You’re exhausted. You’ve been super busy all day, fantasizing about sinking into your cozy bed. But when the time finally comes—boom. Your brain is wide awake, running through to-do lists, random memories from 10 years ago, or that awkward conversation you had earlier.
Sound familiar?
This frustrating “tired but wired” feeling is a big red flag from your body. It’s telling you that your stress hormones (hello, cortisol!) and sleep rhythms are out of sync. But don’t worry—there are simple, practical steps you can take to actually wind down at night and wake up feeling rested.
Why You Feel Tired But Wired
Your body runs on a natural rhythm—your circadian rhythm—which tells you when to be awake and when to sleep. At the same time, your stress hormone cortisol is supposed to be highest in the morning (to wake you up) and lowest at night (so you can relax).
But life happens. Work stress, deadlines, late-night scrolling, caffeine, blood sugar swings, or even working out too late in the day can all throw these systems out of whack. Instead of feeling calm at night, your body stays in “go mode”—heart racing, mind spinning, sleep nowhere in sight.
How to Reset & Finally Sleep Again
If you’re stuck in this cycle, here’s what actually helps:
1. Get Morning Sunlight (Yes, Even on Cloudy Days)
☀ ️ Within 30 minutes of waking up, step outside or sit by a bright window. Natural light signals your brain to regulate cortisol properly, helping you feel awake during the day and sleepy at night.
Try this: Take your morning coffee or tea outside for 5–10 minutes!
2. Cut Caffeine Earlier Than You Think
☕ That 2 p.m. latte? It’s probably still in your system at bedtime. Caffeine has a half-life of 6+ hours, meaning it lingers way longer than most people realize.
Try this: Switch to herbal tea or decaf after noon and see if it makes a difference.
3. Create a Simple Evening Wind-Down Ritual
📵 Ditch the screens, dim the lights, and give your nervous system permission to relax.
Try this: At least 30–60 minutes before bed, swap scrolling for something calming:
A warm shower or bath 🛁
Light stretching or deep breathing 🧘♀️
Reading (not on a phone!) 📖
4. Balance Blood Sugar to Avoid Nighttime Spikes
🍽️ If you often wake up in the middle of the night, your blood sugar could be crashing.
Try this: Eat a protein-rich snack in the evening, like some nuts, a boiled egg, or a little Greek yogurt.
5. Try Magnesium (The Chill Mineral)
🧂 Magnesium helps calm your nervous system, making it easier to relax. Many people are deficient, especially if you deal with stress.
Try this: Look for magnesium glycinate, which is best for sleep. A warm magnesium drink or supplement 30–60 minutes before bed can make a huge difference.
When to Get Extra Help
If you’ve tried everything and you’re still struggling to sleep, your body might be dealing with chronic stress, adrenal fatigue, or hormone imbalances. The good news? These things can be tested—and fixed—with the right support.
Want personalized guidance on balancing your hormones & fixing your sleep? Click [here] to book a consultation, and let’s get to the root cause together.
You deserve deep, restful sleep. Let’s make it happen.
